TheUltmate8WeekHIITForFatBurnngProgram

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Betterresultsnlesstme.What'snottoloveaboutHIITtranng?Meltfatfastwththsscentfcallyproven
blubberburnngprogram!
Asfarascardotrannggoes,hghntenstyntervaltranng,akaHIIT,hasbeenexactlythatamongserous
ftnessenthusastsabg"ht."
HIIThasnothngtodowthbecomngaMafaassassn,althoughyourbodyfatmayfeellkeyoufnallyhave
tnthecrosshars.
Thsformofcardonterspersesntervalsofhghntenstyexercse(suchassprntng)wthntervalsofether
lowntenstyexercse(suchaswalkngataslowpace)orcompleterest.Thsstylesadeparturefrom
contnuoussteadystate(slowandsteady)cardothatmostpeopledoatamoderatentenstyfor3060
mnutes.
WthHIIT,you'llberunnng(orcyclngorwhatever)lkeabatoutofhellforbrefstretches,buttheneteffect
whenall'ssadanddonesbetterresultsnlesstme.
HIITwasdevelopeddecadesagobytrackcoachestobetterpreparerunners.Atthetmetwasknownby
theohsocatchynameof"Fartlek"tranng,theconjonngoftheSwedshwordsforspeed(fart)andplay
(lek).Sotmeans"speedplay,"whchsagooddescrptonofHIITtranng.

HIITtrannghasnothngtodowthbecomngamafaassassn.

GrowngBodyOfEvdence
HIIThascrossedovertotheftnessndustryduetobenefcalresultsestablshedthroughbothanecdotal
reportsandpublshedresearchstudes.
Infact,studescomparngHIITtocontnuoussteadystateexercsehaveshownthatHIITsfarsuperorfor
fatloss,despterequrnglesstmetocomplete.
OneofthefrststudestodscoverthatHIITwasmoreeffectveforfatlosswasdonena1994studyby
researchersatLavalUnversty(SteFoy,Quebec,Canada).Theyreportedthatyoungmenandwomenwho
followeda15weekHIITprogramlostsgnfcantlymorebodyfatthanthosefollownga20weekcontnuous
steadystateenduranceprogram.Ths,desptethefactthatthesteadystateprogramburnedabout15,000
caloresmorethantheHIITprogram.
Theresearchhascontnuedalongthesamelnes:
Drop2%BodyFatIn8Weeks
A2001studyfromEastTennesseeStateUnverstydemonstratedsmlarfndngswthobesesubjectswho
followedan8weekHIITprogram(subjectsdropped2percentnbodyfat)ascomparedtothosewho
followedacontnuoussteadystateprogram(subjectshadnopercentagedropnbodyfat)onatreadmll.
Lose6TmesMoreBodyFat
AstudyfromAustralareportedthatfemalesfollownga20mnuteHIITprogram,consstngof8second
sprntsfollowedby12secondsofrest,lostsxtmesmorebodyfatthanthegroupwhofolloweda40mnute
cardoprogramperformedataconstantntenstyof60percentofthermaxmumheartrate.

ThemajorreasonthatHIITworkssowelltodropbodyfattoagreaterdegreethancontnuoussteadystate
cardoappearstobeduetothegreaterncreasenrestngmetabolsmfollowngHIIT.

NoRestForYourMetabolsm
A1996studyfromBaylorCollegeofMedcne(Houston,TX)reportedthatsubjectswhofollowedaHIIT
workoutonastatonarycycleburnedsgnfcantlymorecaloresdurngthe24hoursfollowngtheworkout
thanthosewhocycledatamoderatesteadystatentensty.
10%IncreaseInFatLoss
The2001EastTennesseeStateUnverstystudymentonedabovealsofoundthatsubjectsfollowngthe
HIITprogramburnedalmost100morecaloresperdaydurngthe24hoursafterexercse.

Lose100MoreCalores
Inastudypresentedatthe2007annualmeetngoftheAmercanCollegeofSportsMedcnebyFlorda
StateUnversty(Tallahassee),researchersreportedthatsubjectswhoperformedHIITburnedalmost10
percentmorecaloresdurngthe24hoursfollowngexercseascomparedtothosewhoperformed
contnuoussteadystateexercse,desptethefactthatthetotalcaloresburneddurngtheworkoutswerethe
same.
Inaddtontothencreasenrestngmetabolsm,researchconfrmsthatHIITseffectveatenhancngthe
metabolcmachnerynmusclecellsthatpromotefatburnngandbluntfatproducton.
30%IncreaseInOxdaton
A2007StudyntheJournalofAppledPhysologyreportedthatyoungfemaleswhoperformedseven
HIITworkoutsoveratwoweekperodexperenceda30percentncreasenbothfatoxdatonandlevels
ofmuscleenzymesthatenhancefatoxdaton.

FastBurnngMuscle
TheLavalUnverstystudythatfoundadecreasenbodyfatwthHIITalsodscoveredthattheHIITsubjects'
musclefbershadsgnfcantlyhghermarkersforfatoxdaton(fatburnng)thanthosenthecontnuous
steadystateexercsegroup.

DecreaseYourFatEnzymes
AstudyfromtheNorweganUnverstyofScenceandTechnology(Trondhem),reportedthatsubjectswth
metabolcsyndromewhofolloweda16weekHIITprogramhada100percentgreaterdecreasencontent
ofthefatproducngenzymefattyacdsynthaseascomparedtosubjectswhofollowedcontnuous
moderatentenstyexercse.
AndyetanotherwaythatHIITappearstoworkhastodowthgettngthefattowheretwllbeburnedaway
forgood.
UseMoreFatForYourWorkoutFuel
AnewstudypublshedntheAmercanJournalofPhysologyshedssomelghtonanotherwaythatHIIT
burnsmorebodyfat.Researchersreportedthat6weeksofHIITncreasedtheamountofspecalprotensn

musclethatareresponsbleforcarryngfatntothemtochondra(wherefatsburnedawayforfuel)byupto
50percent.Havngmoreoftheseprotensnmusclemeansthatmorefatcanbeburnedupforfueldurng
workoutsandwhenrestng.

ButIsHIITAHtForBodybulders?
Inaword,yes.Whlemanybodybuldersandtranersarguethatgongslowerandlongerwthcardosbest
toburnfatandprotectmusclemass,theopposteappearstobetrue.
Cardodoneatahgherntenstyforashorterperodoftmewllnotonlyhelpyoumantanyourmuscle,but
canactuallyhelpyoubuldmusclemass.Whenyoutranataslowandsteadypaceforalongerperodof
tme,youaretranngyourmusclefberstobemoreaerobcandhavegreaterendurance.

WeghtlftngsaformofHIITtranng.
Doyouknowhowmusclefbersadapttobecomngmoreaerobcandgannggreaterendurance?By
becomngsmallerandweaker!Thesmalleramusclefbers,thelesstmettakesfornutrentstotravel
wthnthemusclefber.Thsspeedsuptheratethatthenutrentscanbeburnedforfuel.
Butevenfyouthnkofthsfromacommonsenseperspectve,tmakesperfectsense.Statngthatslowand
steadycardoforlongerperodsoftmesbestformantanngmusclemassssmlartosayngthatcurlng
5pounddumbbellsfor30mnutesstraghtwllbuldmoremusclethancurlng40pounddumbbellsforsets
of10repswth2mnutesofrestbetweensets.See,thehgherntenstyworkoutclearlybuldsmuscle
better.Ifyouthnkaboutt,weghtlftngsactuallyaformofHIIT!

Theresearchbacksthsup:
HIITTheBetaAlanneForMassveMuscleGrowth
OnestudyntheJournaloftheInternatonalSocetyofSportsNutrtonreportedthatmalesubjectsfollowng
a6weekHIITprogram(donefor15mnutesperdayataratoof2:1forexercsetorest,3daysperweek)
whlesupplementngwthbetaalanneganedmorethan2poundsofmuscleafter3weeksdespteno
weghtlftngdurngtheprogram.
IncreaseYourTestosteroneBy100%WthHIITTranng
Inanotherstudy,NewZealandresearchershadcompettvecyclstscomplete4weeksofHIITtranng
nvolvng30secondsprntsonastatonarycycleseparatedby30secondsofrest.Onegroupsprntedwth
hghresstanceonthepedals,makngthardertopedal,whletheothergroupusedalghterresstance,
whchwaseasertopeddle.Bothgroupspeddledasfastastheycoulddurngthe30secondsprnts.They
foundthatthemenpeddlngatthehghestresstancencreasedthertestosteronelevelsbyalmost100
percent,whlethegrouppeddlngatalghterresstanceonlyncreasedtestlevelsbyabout60percent.
Sncetestosteronescrtcalforboostngmuscleszeandstrength,dongHIITwthgreaterresstancemay
admusclegrowthandstrength.
HIITalsohelpsyoutomantanyoursantybygettngyoudonewthcardoqucker.Ican'tthnkofanythng
moremonotonousthanbengstuckonatreadmll,starmaster,statonarycycle,orellptcalmachnefora
good30mnutesstraght!WthHIITthentenstyburstsmaybemoregruelng,buttheyareshortand
challengng.Thatmakestheworkoutmore"fun"andcompletestqucker.
AnotherbeneftofHIITsthatyoucandotalmostanywherewthanypeceofequpmentorwthoutany
equpmentatall!Althoughtcanbe,HIITdoesnothavetobedoneongymcardoequpment.The
possbltesarevrtuallylmtless.Youcanusetwthajumprope,wthweghts,wthstrengthbands,wth
yourbodyweght.

Pckanypeceofequpmentyouwant.
SoconsderdonglessslowandlongworkoutsnthecardoareaanddomoreHIIT.Thebeneftswllbe
maxmalfatlossduetoarampngupyourrestngmetabolsmandfatburnngenzymes,whlebuldng
muscle,allnamnmalamountoftme.

TheBegnnerToAdvanced8WeekHIITProgram
ThefollowngprogramcantakeyoufromHIITbegnnertoHIITstudn8shortweeks.
Itstartswthawork:restratoof1:4nPhase1foratotalworkouttmeofjustunder15mnutes.
Phase2bumpsuptheamountoftmenthe"work"phase,brngngtheratoupto1:2andthetotal
workouttmeto17mnutes.
InPhase3,therestratoscutnhalf,brngngtheratoupto1:1.Thetotalworkouttmencreasesto
18.5mnutes.
Fnally,nPhase4,therestratoscutnhalfagan,rasngtheratoto2:1andthetotaltmeat20
mnutes.ThswllputyountheadvancedranksforHIIT.
Thesuggestedtmeofeachphasesjustthatsuggested.Ifyouneedtospendmorethantwoweeksata
partcularphasebeforemovngup,gofort.Dttofaphaseseemstooeasyandyouwanttojumprghtup

tothenextphase.
Youcandotheseworkoutsusngtools,suchasajumprope,orsmplydongjumpngjacks,orsprntng,or
workngonastatonarycycle.Useyourmagnaton.Justfollowtheworktorestntervalsasndcated.
Phase1(1:4):Weeks12

15seconds:Hghntenstyexercse
60seconds:Restorlowntenstyexercse
Repeatanother10tmes,followedbyafnal15secondhghntenstyblast.Totaltme:14mnutes
Phase2(1:2):Weeks34

30seconds:Hghntenstyexercse
60seconds:Restorlowntenstyexercse
Repeatanother10tmes,followedbyafnal30secondhghntenstyblast.Totaltme:17mnutes
Phase3(1:1):Weeks56

30seconds:Hghntenstyexercse
30seconds:Restorlowntenstyexercse
Repeatanother11tmes,followedbyafnal30secondhghntenstyblast.Totaltme:18.5mnutes
Phase4(2:1):Week78

30seconds:Hghntenstyexercse
15seconds:Restorlowntenstyexercse
Repeatanother25tmes,followedbyafnal30secondhghntenstyblast.Totaltme:20mnutes
References

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compostonnobesepremenopausalwomen(thess).EastTennesseeStateUnversty,2001.
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exercseonrestngmetabolcrateat12and21hourspostexercse.Medcne&ScencenSports&
Exercse39(5suppl):S247,2007.
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protensnhumanskeletalmuscle.AmJPhysolEndocrnolMetabINpress,2010.

8.Talanan,J.L.,etal.Twoweeksofhghntenstyaerobcntervaltranngncreasesthecapactyforfat
oxdatondurngexercsenwomen.JournalofAppledPhysology102(4):14391447,2007.
9.Tjonna,A.E.,etal.Superorcardovasculareffectofntervaltranngversusmoderateexercsenpatents
wthmetabolcsyndrome.Medcne&ScencenSports&Exercse39(5suppl):S112,2007.
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ntermttentcycleexercse.AmJPhysolRegulIntegrCompPhysol.2007Dec293(6):R23705.
11.Treuth,M.S.,etal.Effectsofexercsentenstyon24henergyexpendtureandsubstrateoxdaton.
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